At Firewall Workout:

Rotate through for 16 minutes:
6/Leg Double DB RDL
9 DB weighted Hip Bridges
12/Leg Miniband Monster Walks

4 Rounds for time:
20 Russian KB Swings (70,53)
40 Front/Back Lunges

At Home Workout:

Rotate Through for 15 Minutes:
5 x :05 Push-up Holds (slightly above 90 degrees)
10/arm Bicep Curls
:30/side 90 Degree Elbow DB Hold
10/arm Shoulder Taps (:03 Pause)

AMRAP 12:
21 Hang Plate Ground-to-Overheads
15 Single Arm DB Push Jerks
9 Push-ups

Brief: https://www.youtube.com/watch?v=TTCk9pMQ52w